WHITEBOARD – 29 April 2011
Workload:
Hang Power Clean
- *Work up to a max for the day, then drop down to 85% of that load for the WOD
On the minute for ten minutes perform:
- 2 Hang Power Cleans (85% max for the day)
- 20m Shuttle (10m out & 10m back)
Notes: A hang power clean means the clean is initiated from the hang (Mid-thigh to below knee) and it is finished in a power position (Bar is caught on your front rack with hips above knee).
For the workout perform the 2 hang power cleans to the shuttle as a sprint. Once complete you can rest for the remainder of the minute. Post loads and time per round.
Beyul Training 
Now you are getting the hang of it. Always program barbell movements on Fridays so we don’t have to put the weights away.
just follow the signs
135# max. Went up surprisingly easy after quite a few attempts, so can probably go higher with consistent technique.
Likewise 115# during the WOD got better as I fatigued and needed to focus on the hip pop.
Marconi was looking particularly awesome today. Form looked good, and the speed he rotated his elbows was remarkable.
185# max. I need to figure out how to get around knee pain when trying to get under it. I am catching at chest level and it’s a lot of work.
WOD 155# did 4 reps of the power hangs rather than 2. Was smooth until round 10 on rep 3 and 4. My pull was shot.
Hats off to Dan and Paul for making it through the 6 open workouts and representing us.
190# max
160# wod
Happy shadding everyone
155# (PR)\135#
WOD:
135#
Completed as RX’d